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137
Workout

Strengthening the muscles of the legs and buttocks for powerful jumps

~36 min.
~432 kcal
Female
⁉️ Comments

"Strengthening the muscles of the legs and buttocks for powerful jumps": This workout focuses on strengthening and developing the muscles in your legs and glutes needed to perform powerful, high jumps. Includes exercises with plyometric elements that help develop strength and endurance of these muscle groups.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Hammock - Dolphin
1
Level: 1
5
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
15 sec.
Subscription needed
Hero pose
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Side lunge - crosslunge
8
Level: 2
6
Subscription needed
Pistol - Side lunge - cross lunge
9
Level: 3
4
Subscription needed
Split Jump
9
Level: 2
15
Subscription needed
Balanced side lunge single arm
9
Level: 3
12
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Round 2
Side lunge - crosslunge
8
Level: 2
6
Subscription needed
Pistol - Side lunge - cross lunge
9
Level: 3
4
Subscription needed
Split Jump
9
Level: 2
15
Subscription needed
Balanced side lunge single arm
9
Level: 3
12
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Round 3
Side lunge - crosslunge
8
Level: 2
6
Subscription needed
Pistol - Side lunge - cross lunge
9
Level: 3
4
Subscription needed
Split Jump
9
Level: 2
15
Subscription needed
Balanced side lunge single arm
9
Level: 3
12
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

Comments

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